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At a time when studies indicate people are getting increasingly less sleep, one thing remains clear: we need to take sleep much more seriously as it is critical to both health and healing.

Those who don’t get enough sleep are prone to lots of health-related issues that can interfere with quality of life and even life expectancy. This can also interfere with healing, especially when regular exercise, rehab and visits to the physical therapist are necessary.

Multiple studies show that people who struggle to get enough sleep at night are more susceptible to issues and conditions such as weight gain, diabetes, high blood pressure, heart disease, a weakened immune system, and even anxiety and depression.

According to the Centers for Disease Control and Prevention (CDC), the average adult requires between 7 to 9 hours of sleep every night. School-aged children 6 to 12 years old need 9 to 12 hours per night, while teens require 8 to 10 hours.

However, when people wake up tired, then spend the rest of the day longing for a chance to take a nap, it goes without saying that they’re not getting enough sleep. Over time, one will likely find this lack of sleep begins to affect other areas of life, whether it’s mood or a lack of motivation and drive to get things done in their day-to-day activities.

It can become a spiral if the lack of sleep is not remedied.

Having trouble getting enough sleep at night? Consider the following tips:

Keep a Schedule: Maintain a regular bed and wake-up schedule, even on the weekends.

Be Relaxed: Establish a regular, relaxing bedtime routine such as soaking in a hot bath, reading a good book or listening to music.

Exercise Regularly: It’s no coincidence that people who exercise regularly or who spend their days more physically active often report better sleep than those who are more sedentary.

Physical therapists like to use the phrase, “movement is medicine,” and exercising for better sleep is one of many examples where this often holds true. Just be sure to complete your exercise regimen a few hours before bedtime.

While it’s expected that most older people tend to slow down with age, the notion that seniors and soon-to-be seniors should trade in exercise and their active lifestyles for bingo and rocking chairs is definitely antiquated, say physical therapists.

And yet, when it comes to exercise for the 55-and-older population, plenty of myths continue to drive people’s actions – or rather, inactions – when it comes to putting in the right amount of sweat equity to stay healthy and active.

From a physiological perspective, sure, most people are going to start to slow down in various ways as they get older, but that doesn’t mean seniors and soon-to-be seniors should lean into these so-called consequences of aging. Age is just a number, they say. And while one must be mindful about the ways in which they adapt activities to certain age-related limitations, regular exercise remains just as critical later in life as at any other point.

To help encourage the 55-and-older crowd to continue making exercise a standard aspect of their everyday lives, here is a list of the top five exercise myths when it comes to fitness at an advanced age:

Myth 1: “It’s Too Late to Start” – It doesn’t matter what you’ve done before now. Even if you’ve never had a regular exercise routine before, it’s never too late to start. “Better late than never” when it comes to exercise isn’t just an adage; it’s a statement backed by multiple studies. Exercising later in life can lower your risk of heart disease, high blood pressure, diabetes, and some types of cancer.

Myth 2: “My Body’s Too Frail” (aka, “I Might Break a Hip”) – Unless you’ve been told this by a medical professional (i.e., physician or physical therapist) based on a specific condition or injury, this is likely fear talking. Not only does regular exercise help strengthen your body’s stability, balance and flexibility, reducing the chances of a fall, but it can also help strengthen your bones. (More on that later.)

Myth 3: “I Have Joint Pain, so I Should Stay Away from Exercise” – Again, the opposite is true. According to medical research, it’s crucial people with arthritis partake in regular exercise. Not only does it improve strength and flexibility, but exercise can also reduce joint stiffness and pain while helping sufferers ward off fatigue.

Myth 4: “I’m Too Old for Weight Training” – Weight training, also known as resistance and strength training, actually takes on a more critical role as you age. Studies show that not only does a stronger body help seniors stay upright and confident, but weight-bearing exercise can also ward off the onset of osteoporosis by helping maintain bone density.

Myth 5: “I’m Better Off Focusing on My Mind, Not My Body” – Fact is, focusing on the body is focusing on the mind. According to multiple studies, including one published last month in Nature Medicine, exercise improves brain health, helps ward off dementia, and may even slow the progression of dementia. In addition, exercise reduces stress and anxiety, and staying active often equates to a better social life.

According to 2018 physical guidelines by the U.S. Department of Health, older adults should shoot for 150 minutes of moderate-intensity aerobic activity each week, plus weekly balance and muscle strengthening exercises.

And while fitness levels and certain limitations shouldn’t keep most older adults from exercise, some exercises may require modifications based on such conditions. Fortunately, a physical therapist can provide personalized guidance based on individual health conditions, movement limitations and physician recommendations.

If you have a more introverted personality, joining a gym, exercise class or workout group may not be your cup of tea. But, that doesn’t have to hold you back from achieving fitness or weight-loss goals.

Finding a workout routine that fits your personality is one of the key ways to achieve optimal results. And, that holds particularly true for introverts – those who may be uneasy about joining a gym or a fitness class due to crowds of people, loud music, or the seemingly prying eyes of other members.

It’s been estimated that one-third or more of the U.S. population falls at least partially into the category of “introverts.” This doesn’t necessarily equate to shyness, however.

An introvert is more likely to find many social or group interactions draining. In contrast, they are generally more stimulated and energized by personal or alone time.

If you’re an introvert looking for a little more personal comfort and stimulation when workout out, consider the following advice to help you achieve your fitness goals:

Exercise Solo: If you’re more comfortable by yourself or just don’t feel like dealing with crowds of people at the gym, simply consider fitness options you can do on your own – options like running, swimming, cycling or going for a walk. As exercise itself is energizing, so too is alone time for an introvert’s spirit.

Use the Buddy System: A misconception about introverts is they always prefer being alone. The truth is, introverts enjoy spending quality time with close friends, and this can be beneficial when exploring various fitness options. Bringing a buddy to the gym or a fitness class can make the experience much more positive than going alone.

Seek Inner Focus: Introverts are known for “living in their heads,” so to speak, and often this breeds a level of creativity and personal reflection they find stimulating. So, consider types of exercises known for benefiting the body as well as the inner spirit – activities like yoga, Pilates, tai chi, stretching, deep breathing, etc.

Arm Yourself with Headphones: Sometimes, you just can’t beat access to the space and equipment a fitness club can provide. So, if you just can’t turn your back on the gym, make the experience easier with a good set of headphones. Not only can you choose your own audio motivators (i.e., music, podcasts, books, etc.), but simply wearing headphones can help ward off unwanted conversation.

Stream at Home: Streaming at-home fitness apps have come a long way over the last couple of years. Services like Peloton, Aaptiv, ClassPass, etc., offer professional-level streaming workout programs (and equipment, in some cases) for at-home fitness.

With all at-home workout programs, however, use caution. While some at-home programs can be good, they can’t provide immediate feedback about incorrect form, movement deficiencies and weaknesses in strength and flexibility that, over time, can lead to discomfort, pain or injury.

Consider consulting a physical therapist prior to starting a particular plan to ensure it’s not only safe, but also aligns with your goals and fitness level.

Personal Interests: I love being in the mountains either exploring trails on my mountain bike or chasing powder on my snowboard.

Educational Background: I attended Western Washington University in Bellingham and earned a B.S. in Kinesiology. After taking a year off to work as a physical therapist aide, I attended Physical Therapy school at Regis University in Denver, Colorado.

Dave Kalahar, MPT

Why I’m a Physical Therapist: I am a PT because I am inspired by being able to genuinely help people as my profession. I also take pride in being able to recognize the small accomplishments that lead to achievement of bigger goals.

Continuing Education Commitment: I have taken level I and II courses in the North American Institute of Manual therapy and am trained in Mulligan, Aquatic Therapy and Manual therapy.

John Richter, Massage Therapist

Why I’m a Physical Therapist: I discovered massage therapy after running a sub 2:30 marathon. Massage has many benefits for all different needs.

Continuing Education Commitment: I have extensive experience working with patients recovering from orthopedic injuries, spinal cord injuries and lymphedema. I also enjoy working with student athletes and older patients. I have worked as a Physical Therapy Aide in both inpatient and outpatient environments since 1990.

Personal Interests: I am a cancer survivor. I have competed at the national level as a marathon runner, achieving sub 2 hour and 30-minute times. I am also proud to be a father of two adult children, J. Michael and Alyssa.

Educational Background: I graduated from the Seattle Massage School in 1993. From 1993 to 2006 I taught Kinesiology at Ashmead College.

Patty Boettcher, PTA

Why I’m a Physical Therapist Assistant: I met a therapist when I was in high school and he was so dynamic and compassionate about his career, that I volunteered in his clinic and the rest is history.

Continuing Education Commitment: I have taken a wide variety of classes over the years to expand my knowledge base and usually with a certain patient in mind.

Personal Interests: I have a 30acre farm, 2 grown children, no grandchildren and am president of the board at my local museum.

Educational Background: I graduated from the PTA program at Green River Community College in 1980.

Jeff Kriegel, DPT, CMPT, CSCS, Clinic Director

Jeff has been practicing physical therapy with Cascade Rehab since graduating from the University of Puget Sound in 2000. Over the last 17 years, he has obtained his Certified Strength and Conditioning Specialist credential thru the NSCA and his Certified Manual Physical Therapist designation thru the North American Institute of Orthopedic Manual Therapy. Jeff is a clinical instructor, assisting in the education process for many new therapists and exercise physiologists over the years. He has volunteered his time for event coverage with Mariner and Cascade High Schools. He also served as the team physical therapist for the Everett Aquasox prior the birth of his two children. Jeff has a long history of treating spine and extremity injuries in the Everett area. He believes in empowering patients through education on their condition and the rehabilitation process to ensure the best outcomes. In his spare time, Jeff enjoys woodworking, watching/coaching his two girl’s sports, camping and hiking with the whole family, and rooting on the Huskies!

Janet Fowler, MPT, CMPT

Janet has been practicing physical therapy for over 19 years in an outpatient orthopedic setting, the last 13 years at Cascade Rehab. She graduated from the Eastern Washington University with a Master’s Degree in physical therapy and went on to obtain certifications in manual therapy and vestibular rehabilitation. She recently started courses in craniosacral therapy and is pursuing certification. In her spare time, Janet tries to keep up with her two young boys, enjoys watching movies with her husband, and indulges in good chocolate.

Christy Green, OTR/L, CHT

Christy grew up in the Puget Sound area and received her bachelors of science in occupational therapy from The University of Puget Sound in 2000. She started her occupational therapy career in the United States Army, serving on active duty for four years at Fort Jackson, South Carolina. While in the Army, she earned a special designation as an Upper Extremity Neuromusculoskeletal Evaluator. She then relocated to Washington State and has been working at Cascade Rehabilitation since 2004. Christy earned the distinguished designation as a Certified Hand Therapist in 2007. Since then she has continued to advance her clinical skills by attending advanced hand training seminars and with regular review of current peer reviewed literature. She is an active member of the American Society of Hand Therapists. In addition to spending time with her husband and three children, Christy enjoys singing with her church’s worship team and with the Mill Creek Chorale.

Andrew Amirr, PTA

Andrew has been a Physical Therapist Assistant since 2010. Including five years at Cascade Rehabilitation in Silver Lake. He graduated from Pima Medical Institute’s PTA program in 2009 and went on to obtain certifications in Applied Functional Science and Kinesio Taping, to name a few. In his spare time, Andrew is a self-proclaimed “gym rat,” with a passion for the sport of bodybuilding, but his absolute favorite thing to do is spending time with his wife and two children.

Emily Damon, OTA

Emily graduated Magna Cum Laude from Lake Washington Institute of Technology in 2017 with dual degrees in both Occupational Therapy Assistant and Social Human Services. She also holds a Bachelor of Music degree from Central Washington University. She was introduced to hand therapy through one of her clinical rotations and discovered that she has a passion for helping people return to their activities of daily living with what she believes is one of the most utilized parts of the human body. She hopes to further her education and specialization of hand therapy to include the use of cupping, lymphedema training, cold laser treatment and neurological rehabilitation. In her spare time, she enjoys binge watching West Wing and spending time with her husband, 3 kids and pets at home.

Linda Shuger, LMP

Graduated from Seattle Massage School and became licensed in 1994. I’ve been with Cascade Rehab at their Colby, Harbour Pt., and Silverlake locations since 1998. Started in the PT department and soon moved over to OT/Hand Therapy full time. OT allowed me to use my massage skills daily which I am thankful for and enjoy very much. I’ve worked with the best hand therapists over the years and I’ve learned so much from all of them! My non-work time is dedicated to my family, my 2 cats Joey and Gabby, animal activism, music, whale watching, beach time at Picnic Pt., and naps.

Devin Jacques, MS, OTR/L, CHT

Devin Jacques was born and raised in Phoenix, Arizona. He received his Bachelor of Science in Kinesiology from Arizona State University in 2008. He then attended occupational therapy school at Midwestern University in Glendale, Arizona where he received his Master’s in Occupational Therapy in 2011. It was at Midwestern University where Devin began to develop his passion for treating the upper extremity. Devin has worked as an occupational therapist for the last 7 years in Phoenix, Arizona, Green Bay, Wisconsin, and most recently in Denver, Colorado. He has spent the last 6 years as a hand therapist and received his CHT (Certified Hand Therapist) certification from the Hand Therapy Certification Commission in November 2017. He is an active member of the American Society of Hand Therapists (ASHT) as well. Devin specializes in the treatment of various orthopedic conditions of the hand, wrist, elbow, and shoulder including custom orthotic fabrication for the hand, wrist and elbow. He provides current evidence-based treatments, focusing on providing quality and individualized treatments for his patients. Devin continues to grow as a hand therapist working towards his certification in orthopedic manual therapy (COMT) for the upper extremity. Devin has recently moved from Denver, CO to Whidbey Island with his wife Jenna to be closer to family and to reap all the benefits of living in the beautiful Pacific Northwest. When he is not at work, Devin loves to ski, hike, and golf as well as spend time with his wife and their boxer, Charles.

Dave Cagle

Bio Coming Soon.

Denise Blackwell, PT

Bio Coming Soon.

Bryon Flett, DPT

Bio Coming Soon.

Mount Vernon

Hours:
Monday-Friday: 7:00am-6:00pm

Services

Physical Therapy services

Spine Rehabilitation

Sports Medicine

Custom Orthotics & Gait Analysis

Balance Rehabilitation

Work Injury Management

TMJ Treatment

Headaches

Matthew Bergen, PT, DPT, Clinic Director

Matthew joined our area from Savannah, GA, and graduated with a doctorate in Physical Therapy from Mercer University in Atlanta, GA, in 2016. A former paramedic and firefighter, his experience has allowed him to provide therapy to critically ill patients as well as work fluidly in an outpatient capacity with injuries ranging from sports-related to that of the field worker. Prior to that, he obtained a bachelor’s degree in Spanish from Furman University and spent nearly 3 years working for the United States Peace Corps with their agricultural program in Nicaragua. His involvement in sports throughout his youth and in adulthood paved a clear path for him to eventually pursue physical therapy. He particularly enjoys the various challenges that his job brings, and gets great satisfaction in seeing patients make positive change in various aspects of life that accompany improvement with physical mobility. He enjoys the outdoors and the adventure it brings, from hiking, to mountain biking, backpacking, and camping. He and his wife try to commit to at least one annual triathlon to keep a physical goal set, and he enjoys working with patients and creating personal goals to work towards in a similar aspect. He loves going by the motto that the best move is the next move, and looks to instill this in his patient care.

Jordan Heisler, PTA

Jordan graduated with a Bachelor’s degree in Kinesiology and Minor in Media Analysis from Arizona State University in 2011. He then obtained his Physical Therapist Assistant degree from Whatcom Community College in 2016. Jordan was introduced to the field of physical therapy for the first time as a high school athlete. Even though it wasn’t always fun, the overall experience was quite positive which is what prompted him to pursue a career path as a PTA. Jordan loves this field of work because he gets to interact and build rapport with a very diverse population. He believes the best part of his job is being involved in a patient’s road to recovery (working closely with each person to help maximize their potential) so that they can achieve both their short and long-term goals. He has been a big Seattle sports fan since childhood. In addition to his passion for the Seahawks and Mariners, Jordan is a big advocate of bringing the Sonics back to Seattle. He also loves to travel – whether it’s visiting family in different parts of the country or flying to watch the Seahawks play on the road. In his spare time, you can find Jordan in the kitchen cooking, barbecuing outside on the grill, shooting hoops, attending sporting events, playing Madden on Xbox, or hanging out with friends.

Dale Hoistad, PT, CMPT, CHP, FAAOMPT, Clinic Director

Dale has been practicing in the Mukilteo/Everett area for 30 years. He has completed 3 long-term post graduate certifications beginning with a year-long Fellowship Residency in the San Francisco Bay Area. He then went on to complete a long-term Hellerwork Training program which includes manual treatment of the myofascial system. The latest certification was a Level III proficiency through The North American Institute of Manual Therapy and he’s currently focusing on additional courses from the Institute of Physical Art. Dale is a Lifetime Fellow in the American Academy of Manual Physical Therapy. In his free time, he enjoys tennis, bicycling, hiking/backpacking and trying to keep up with his wife and teenage children.

Robert C. Rinke, PT, DC, FAAOMPT

Robert practices as a physical therapist and Doctor of Chiropractic. He received his Masters degree in Physical Therapy from the University of Southern California and Doctorate in Chiropractic from Palmer College of Chiropractic-West. He also earned a Bachelors degree in Sociology and a Masters degree in Kinesiology from the University of Washington. Dr. Rinke’s training includes the six-month Proprioceptive Neuromuscular Facilitation (PNF) residency at Kaiser Foundation Rehabilitation Center, Vallejo, CA, the Folsom Physical Therapy Orthopedic Manual Therapy (OMT) Residency, Folsom, CA, and Palmer College of Chiropractic-West, San Jose, CA. In 1991 Dr. Rinke passed the final examination in the Kaltenborn-Evjenth Nordic System for Orthopedic Manual Physical Therapist (OMPT) according to the International Federation of Orthopedic Manipulative Therapists (IFOMT) standards. In 1994 Dr. Rinke was named one of the first full Fellows in the American Academy of Orthopedic Manual Physical Therapists (FAAOMPT) and is now a lifetime Fellow. Dr. Rinke has taught short courses in PNF and OMT since 1986.

Natalie B. Lew, PT

Natalie earned her physical therapy degree at California State University, Northridge in 1981. Ms. Lew completed the three-month residency program in Proprioceptive Neuromuscular Facilitation (PNF) at Kaiser Foundation Rehabilitation in Vallejo, CA in 1982 and emphasized treating neurological rehab patients early in her career. In 1984 she became interested in Orthopedic Manual Therapy (OMT) and moved to the Sacramento, CA area to further her training. Ms. Lew successfully completed the year-long Folsom Physical Therapy Orthopedic Manual Therapy (OMT) Program in 1987, and repeated it in residency in 1988 while working in the area as Orthopedic Clinical Specialist at an area hospital outpatient clinic. She has taught short courses in PNF since 1984, and OMT since 1990.

Devin Jacques, MS, OTR/L, CHT

Devin Jacques was born and raised in Phoenix, Arizona. He received his Bachelor of Science in Kinesiology from Arizona State University in 2008. He then attended occupational therapy school at Midwestern University in Glendale, Arizona where he received his Master’s in Occupational Therapy in 2011. It was at Midwestern University where Devin began to develop his passion for treating the upper extremity. Devin has worked as an occupational therapist for the last 7 years in Phoenix, Arizona, Green Bay, Wisconsin, and most recently in Denver, Colorado. He has spent the last 6 years as a hand therapist and received his CHT (Certified Hand Therapist) certification from the Hand Therapy Certification Commission in November 2017. He is an active member of the American Society of Hand Therapists (ASHT) as well. Devin specializes in the treatment of various orthopedic conditions of the hand, wrist, elbow, and shoulder including custom orthotic fabrication for the hand, wrist and elbow. He provides current evidence-based treatments, focusing on providing quality and individualized treatments for his patients. Devin continues to grow as a hand therapist working towards his certification in orthopedic manual therapy (COMT) for the upper extremity. Devin has recently moved from Denver, CO to Whidbey Island with his wife Jenna to be closer to family and to reap all the benefits of living in the beautiful Pacific Northwest. When he is not at work, Devin loves to ski, hike, and golf as well as spend time with his wife and their boxer, Charles.

Elizabeth Peterson, DPT

Liz has been with Cascade since graduating from the University of Puget Sound with a doctorate in physical therapy. She enjoys working with patients of all backgrounds, using manual therapy and exercise prescription to help them return to the activities that matter most to them. Prior to becoming a physical therapist she was a cycling coach, and she enjoys teaching and empowering patients to reach their personal goals. She is currently pursuing a certification in Orthopedic Manual Therapy. In her spare time she is an avid runner, cyclist, and climber.

Hailey Garcia, PTA

Hailey has been practicing as a Physical Therapist Assistant since 2014 after graduating Pima Medical Institute’s Physical Therapist Assistant program in Seattle, WA. Since graduation she has spent her time practicing in an outpatient orthopedic setting and continuing her education through mentorship programs. In 2017 she became a Certified Kinesio Taping Practitioner. She was also recognized through the APTA for attaining the PTA Advanced Proficiency of Orthopedics Certification after a year of course work, testing and clinical mentorship. When not at work Hailey spends time with her husband and son enjoying all that the beautiful PNW has to offer.

Everett/Broadway

Hours:
Monday-Friday: 7:00am- 6:00pm

Services

Physical Therapy Services

Aquatic Therapy

Spine Rehabilitation

Sports Medicine

Hellerwork

Custom Orthotics & Gait Analysis

Balance Rehabilitation

Vestibular Rehabilitation

Work Injury Management

TMJ Treatment

Headaches

Chronic Pain

Nick Carter, PT, DPT, Clinic Director

Why I’m a Physical Therapist: I knew early on I wanted to be a physical therapist when I began having chronic ankle sprains and started going to PT myself. MY PT made a big impact on my life and helped me to gain stability and strength that propelled me to greater heights in my sports. The ability to impact people’s lives in a positive way and allow them to achieve their personal goals has continued to push me to be a better physical therapist.

Continuing Education Commitment: My continuing education interests include completing a fellowship in manual therapy. I am also pursuing certification in additional spinal techniques for the state of Washington. I believe in continuously expanding my knowledge to include new research, and to prevent an atrophied mind. The stagnant mind gets left behind.

Personal Interests: My personal interests are varied including playing and watching sports, reading, hiking, swimming, hunting, fishing, television, and most importantly, spending time with friends and family.

Educational Background: I graduated from WSU Vancouver with honors and earned a B.S. in Biology. I then completed my DPT at Eastern Washington University.

Patrick McKilligan, PT

Patrick is originally from Vancouver, Canada. He received his B.S. from University of Puget Sound. He specializes in treating the spine, low back, sacroiliac joints and the neck. Patrick is a dedicated runner and enjoys gardening.

Kirsti Griffin, PT

Kirsti is originally from Portland, Oregon and she obtained her Physical Therapy Degree from the University of Washington. She has been practicing Physical Therapy in an Everett orthopedic outpatient clinic for over 25 years. Kirsti enjoys working with all patients and feels fortunate to learn something new on a daily basis. She strives to help her patients optimize their functional rehabilitation potential through her manual skills and exercise prescription. She has co-developed Cascade’s aquatic therapy program which continues to grow and serve her diverse patient population. Away from the clinic, she can be found outside. She loves to run and walk through the neighborhood, cheer for her daughters and enjoy the Pacific Northwest waters boating with her husband.

Rebekah Reed, PTA, ATRIC

Bekah was born and raised in the Pacific Northwest. She obtained her Associates degree from PIMA Medical Institute in Seattle. She has since been certified in Aquatic Therapy. She is passionate about helping patients achieve their goals in an aquatic setting. In her spare time Bekah enjoys kayaking and spending time with her husband and 1-year old son.